Cat Pose
Cat Pose: Step-by-Step Instructions
The Cat Pose, also known as Marjariasana, creates more freedom of movement in your lower back, releasing tension to prepare you for sitting poses while gently massaging the organs in your belly. It remains one of the most widely practiced beginner yoga poses in 2026, featured in virtually every foundational yoga class and warm-up sequence.
| Aspect | Details |
|---|---|
| Pose Name | Cat Pose (Marjariasana) |
| Level | Beginner (Level 1) |
| Primary Focus | Spinal flexion and mobility |
| Key Benefits | Relieves neck strain, lower-back tension; massages abdominal organs |
| Common Pairing | Cow Pose (Bitilasana) |
| Typical Hold | 5 to 10 breath cycles |
Marjariasana
(Pronounced as "MAR-JAR-ee-AHS-anna")
| Detail | Information |
|---|---|
| Sanskrit Name | Marjariasana |
| Meaning | "Marjari" = cat; mimics a cat arching its back |
| Best Sequence Placement | After twists, before core-strengthening and restorative poses |
Marjari is the Sanskrit word for "cat." In this pose, you practice arching your back just like a cat waking up from its nap.
To include this pose in your daily yoga sequence, perform Cat Pose after twists. Then move on to core-strengthening postures and restorative poses to finish your practice.
How to Do Cat Pose
| Step | Action | Breath |
|---|---|---|
| 1 | Start in tabletop position: knees under hips, hands under shoulders | Neutral |
| 2 | Drop belly, arch neck up, tailbone points up (Cow transition) | Inhale |
| 3 | Round back toward ceiling, tuck tailbone, drop head | Exhale |
| 4 | Return to neutral tabletop; repeat 2 to 3 more times | Inhale |
Step One
Place your hands and knees on the yoga mat, forming a "tabletop." Your knees should be apart, but keep them directly underneath your hips. Keep your arms straight and perpendicular to the floor so that your hands are right below your shoulders.
The tops of your feet should rest down on the mat. Look down, keeping your neck and head in a neutral position.
Step Two
To get the full benefit of Cat Pose, perform it by arching the back both up and down the way a cat does. (Please note that many refer to the first arch you make as "Cow Pose," even though it also resembles the movement of a cat.)
Inhale as you drop your belly down as far as you can. Arch your neck up to gaze upward, letting your tailbone point up behind you.
Step Three
Now slowly exhale as you push down on your hands and knees to lift the middle of your back up toward the ceiling as far as you can. Tuck your tailbone in. Let your head drop down naturally toward the floor.
Step Four
Inhale and return to your neutral "tabletop" position on your hands and knees with a flat back. Repeat two more times if you have no discomfort.
Beginner's Tip:
If you have trouble rounding your back, ask a friend to place a yoga strap around your waist. They should stand beside you, holding both ends of the strap, and gently pull your midsection upward to train your muscles to round the entire back.
Cat Pose Information
| Category | Details |
|---|---|
| Sanskrit Name | Marjariasana |
| Pose Level | Level 1 (Beginner) |
| Contraindications | Recent neck injury, knee injury |
| Modification for Neck Injury | Keep head in line with torso |
| Modification for Knee Injury | Place folded blanket under knees and hands (keep at same level) |
Sanskrit Name:
Marjariasana
Pose Level:
Level 1
Contraindications and Cautions:
For recent neck injuries, keep your head in line with your torso. For knee injuries, spread a folded blanket underneath your knees and hands. Your hands and knees must remain at the same level.
Cat Pose Benefits
| Benefit | Description |
|---|---|
| Neck and Back Relief | Releases neck strain and lower-back tension |
| Organ Massage | Gently massages the abdominal organs, supporting digestion |
| Spinal Mobility | Improves flexibility and range of motion throughout the spine |
| Stress Reduction | Coordinated breathing calms the nervous system |
Releases neck strain and lower-back tension
Gently massages the abdominal organs
Improves spinal flexibility and overall range of motion
Promotes calm, rhythmic breathing that helps reduce stress